Weight Training for Specific Muscle Groups

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UPPER BACK

In the upper back, the two most important muscles for movement are the trapezius (traps) and the latissimus dorsi (lats). The traps are large muscles forming a "V" in your upper back giving your shoulders stability. The lats move the arms downward, backward, and inward. They are most important in sports using the arm such as baseball, tennis, and hockey.

THE UPPER BACK EXERCISES

[Standing Long Bar Rowing] [Bent-Over Two Arm Rowing]

[Head-Supported Rowing] [Bent-Over Wide-Grip Rowing]

[Bent-Over Long Bar Rowing] [Medium-Grip High Pull]

Dumbbell Push Press] [Barbell Power Clean & Press]

Upper Back
Standing Long Bar Rowing

  • Place empty barbell bar in a corner or against something.
  • Put weights on other end of bar.
  • Straddle bar and bend forward until torso is parallel to floor.
  • Keep knees slightly bent.
  • Grasp bar just behind plates with left hand.
  • Place right hand on right knee.
  • Pull bar straight up, elbow in, until plates touch chest.
  • Lower bar to starting position.
  • Inhale up, exhale down.
  • Do not let plates touch floor during exercise.
  • Keep back straight.
  • Reverse position and repeat with right arm.
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Upper Back
Bent-Over Two-Arm Rowing

  • Put feet close together.
  • Place dumbbell outside of each foot.
  • Bend forward and grasp dumbbells.
  • Keep knees slightly bent, torso parallel to floor.
  • Pull dumbbells straight up to sides of chest.
  • Inhale up, exhale down.
  • Do not let dumbbells touch floor during exercise.
  • Keep head up, back straight.
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Upper Back
Head-Supported Rowing

  • Put feet close together.
  • Place dumbbell outside of each foot.
  • Bend forward and rest forehead on comfortable waist-high bench.
  • Keep knee slightly bent.
  • Pull dumbbells straight up to sides of chest.
  • Lower to starting position.
  • Inhale up, exhale down.
  • Do not let dumbbells touch floor during exercise.
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Upper Back
Bent-Over Wide-Grip Rowing

  • Place barbell on floor in front of you.
  • Keep feet 18" apart.
  • Bend over and hold bar with hands about 6-8" wider than shoulders.
  • Keep legs slightly bent, torso parallel to floor.
  • Pull bar straight up to lower part of chest.
  • Lower to starting position.
  • Inhale up, exhale down.
  • Do not let bar touch floor during exercise
  • Keep head up, back straight.
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Upper Back
Bent-Over Long Bar Rowing

  • Place empty barbell bar in a corner or against something.
  • Put weights on other end of bar.
  • Straddle bar and bend forward until torso is parallel to floor.
  • Keep knees slightly bent.
  • Hold bar just behind plates with both hands.
  • Pull bar straight up, elbows in, until plates touch chest.
  • Lower bar to starting position.
  • Inhale up, exhale down.
  • Do not let plates touch floor during exercise. Keep back straight.
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Upper Back
Medium-Grip High Pull

  • Place barbell on floor in front of you.
  • Keep feet about 16" apart.
  • Step close to bar until shins are nearly touching it.
  • Hold bar with hands 24" apart.
  • Bend knees until upper thighs are nearly parallel to floor.
  • Keep head up, back straight and at 45 degree angle.
  • Stand erect pulling bar straight up to shoulder level.
  • For better pulling power, continue pull by throwing head back and raising high on toes at top position. Lower bar to arms' length.
  • Inhale up, exhale down.
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Upper Back
Dumbbell Push Press

  • Clean two dumbbells to height of shoulders, palms in.
  • Squat down about 12", back straight, elbows slightly forward, head up.
  • With power from legs and back, push dumbbells overhead to arms' length by straightening out legs quickly.
  • Hold dumbbells at arms' length for short period then back to shoulder height.
  • Inhale up, exhale down.
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Upper Back
Barbell Power Clean & Press

  • Place barbell in front of you.
  • Keep feet about 16" apart.
  • Step close to bar until shins are nearly touching it.
  • Hold bar with hands 24" apart.
  • Bend knees until thighs are nearly parallel to floor.
  • Inhale while pulling bar straight up as you stand erect.
  • Lift bar as high as shoulders.
  • Flip bar over and back until it rests on upper chest and exhale.
  • Inhale again and press barbell directly overhead to arms' length.
  • Pause at top before exhaling.Lower bar back to upper chest and down to floor to complete repetition.